Warm up

Strength
10 x 5 Bench Press
3 x 10 Incline DB Press
5 x 10 DB Row
3 x 20 Rear Delt
3 x 10 Hammer Curl

Stamina
30 x BB Lunges
100 x Mountain Climbers
400 m OH BB Carry

Conditioning 3 rounds for time:
30 x Wall Balls
30 x SDHP
30 x Box Jumps
30 x Press

Abs 2 rounds:
26 x Russian Twists
15 x Side Bends
15 x Crunches
9 x Pulse Ups

Swimming
Warm up 500 m
10 x 100 m
4 x 25 m underwater

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